Spicy African Pinto Bean Stew
Experience the vibrant flavors of traditional African cuisine with this Spicy African Pinto Bean Stew. This hearty dish combines perfectly cooked pinto beans with aromatic onions, rich tomatoes, and aromatic spices to create an unforgettable culinary experience. The unique blend of flavors is heightened with the subtle warmth from cayenne and white pepper, making it a delightful meal perfect for any occasion. Not only is this dish delicious, but it’s also healthy and satisfying, offering a wholesome vegetarian option for you or your guests. Enjoy this dish with warm bread or rice to soak up the zesty sauce!
N/A
Servings
118
Calories
9
Ingredients
Ingredients
dried pinto beans
1 cup (picked over and soaked)
onions
1 1/4 cups (chopped, divided)
peanut oil
1/4 cup (for sautéing)
canned whole tomatoes
1 cup (drained and chopped)
tomato paste
1 tablespoon (none)
garlic clove
1 large (minced)
cayenne pepper
1/4 teaspoon (none)
white pepper
1/4 teaspoon (none)
salt
1 teaspoon (none)
Instructions
1
Begin by soaking the dried pinto beans overnight in 2 quarts of water. For a quicker method, you can quick soak the beans by bringing them to a boil in a pot with 2 quarts of water for 2 to 3 minutes. Remove from heat and let them sit, uncovered, for 1 hour.
2
Once soaked, drain the beans and add them to a large pot. Cover with fresh water and bring to a boil. Reduce the heat to low, add 1/4 cup of the chopped onions, and simmer partly covered for about 1 hour, or until the beans are tender but not mushy. Drain the beans and set aside.
3
In a large skillet, heat the peanut oil over medium heat until shimmering but not smoking. Add the remaining 1 cup of chopped onions and sauté until they are soft and translucent, about 5-7 minutes, being careful not to let them brown.
4
Stir in the drained tomatoes, tomato paste, minced garlic, cayenne pepper, white pepper, and salt. Continue to cook, stirring frequently, until most of the liquid has evaporated and the mixture is thick, approximately 10-12 minutes.
5
Gently fold in the cooked pinto beans and allow the mixture to cook uncovered for an additional 5 to 10 minutes, stirring often, until everything is heated through and the flavors meld beautifully.
Nutrition Information
3.5g
Fat
20g
Carbs
6g
Protein
5.5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Spicy African Pinto Bean Stew?
It is a hearty vegetarian dish that combines pinto beans with aromatic onions, rich tomatoes, and aromatic spices to create a vibrant African culinary experience.
Is this recipe vegetarian-friendly?
Yes, this dish is a wholesome vegetarian option that is both healthy and satisfying.
How many calories are in a serving of this stew?
There are 118 calories per serving.
What type of beans are used in this recipe?
This recipe uses dried pinto beans that are picked over and soaked.
How do I perform an overnight soak for the pinto beans?
Soak the dried pinto beans overnight in 2 quarts of water.
Is there a quick soak method for the beans?
Yes, bring the beans and 2 quarts of water to a boil for 2 to 3 minutes, then remove from heat and let sit uncovered for 1 hour.
How long do the beans need to simmer?
Simmer the beans for about 1 hour until they are tender but not mushy.
What kind of oil is recommended for sautéing?
The recipe calls for 1/4 cup of peanut oil.
What is the fat content of this dish?
This stew contains 3.5g of fat per serving.
How much protein does this stew provide?
Each serving provides 6g of protein.
How many carbohydrates are in a serving?
There are 20g of carbohydrates per serving.
How much fiber is in the Spicy African Pinto Bean Stew?
This recipe is high in fiber, providing 5.5g per serving.
Is this stew considered spicy?
Yes, it features a subtle warmth from cayenne pepper and white pepper.
What ingredients are needed for the tomato base?
The base uses 1 cup of drained and chopped canned whole tomatoes and 1 tablespoon of tomato paste.
How should the garlic be prepared?
Use one large garlic clove that has been minced.
What are the primary spices used in this recipe?
The primary spices are 1/4 teaspoon of cayenne pepper, 1/4 teaspoon of white pepper, and 1 teaspoon of salt.
What are some serving suggestions for this stew?
It is delicious when served with warm bread or rice to soak up the zesty sauce.
How many onions are required?
The recipe requires 1 1/4 cups of chopped onions, which are used in divided portions.
How long should I sauté the onions?
Sauté the onions for 5-7 minutes until they are soft and translucent.
What is the total number of ingredients in this recipe?
There are 9 ingredients in total.
Is this a one-pot meal?
Yes, it is tagged as a one-pot meal, though it involves boiling beans and using a skillet.
How long do I cook the tomato and spice mixture?
Cook the mixture for 10-12 minutes until most liquid has evaporated and it becomes thick.
When do I add the beans back into the mixture?
Gently fold in the cooked pinto beans after the tomato mixture has thickened.
How long is the final simmer after combining all ingredients?
Allow the mixture to cook uncovered for an additional 5 to 10 minutes.
What culture does this recipe represent?
The recipe is inspired by traditional African cuisine.
Should the beans be drained after soaking?
Yes, the beans should be drained after the initial soak and again after being boiled tender.
What heat level should I use for sautéing the onions?
Use medium heat until the oil is shimmering but not smoking.
How much cayenne pepper is used?
The recipe uses 1/4 teaspoon of cayenne pepper.
Can I use fresh pinto beans?
The recipe specifies dried pinto beans, which require soaking and a longer cook time.
Is this recipe considered a comfort food?
Yes, it is tagged as comfort food due to its hearty and warm nature.